CrossFit Salzburg – Kurs
1: Metcon (Time)
In teams of 2
20 m Box Push (4x5m)
1-2-3-4-5-4-3-2-1 Plates 20/10kg
Box Push on the green turf only!
* Partner 1 pushes the box 5 meters down and back and down and back for a total of 20m.
Then partner 2 pushes.
Add a 20/10kg plate each round until you reach 5 plates, then descending back down to 1 plate.
If you finish early good for you, you will be happy for some extra rest time!
2: Metcon (AMRAP – Reps)
in teams of 2 EMOM x10
odd min.: static farmer´s hold 32/24/24/16kg
even min.: AMRAP Med Ball down and up 20/14lbs
Partner 1 holds a static farmer´s hold 1 kettlebell in each arm for 1 minute.
Partner 2 Bear Hugs a Med Ball gets down on his knees and up again for as many reps as possible.
After each minute partners switch.
Score: Med Ball down and ups.
3: Metcon (AMRAP – Reps)
EMOM x 10
odd: 15/12//12/9 Cal Row.
even: 5/12//12/9 Burpees.
Score: Total Reps.